In our lineage (Tang Shou Tao) we also have a set of exersizes called 'fu hu gong' which were added by Hung Yi Shang and Hsu Hong Chi.

These are some of the best exersizes to build strength that I have found. Thye focus mainly on the connective tissues.

Shotokan,

Yoga is great as is strenghtens the tendons too. You can also look for a class in 'lohan chuan' this style is great for building the body as a precursor tothe internal arts. You can also look into Russian Kettlebell training as well (I am).

Are the 'fu hu gong' a nei gong set? I mainly study Gao style bagua and some hebei style xing yi. Our lineage run directly through Hung Yi Shang some I'm curious if there may possibly be some similarities here?I am curious what the 'fu hu gong' is comprised of - how are they done, can you give me a brief example?

Sorry for not posting to this thread about the fu hu gong. Here is an example...

1) Lay on the floor face down and with your arms out in front of you. Palms should be flat on the floor. Using just the arms (allowing the entire body to become limp) drag your self up to where your hands are.Next, bring the arms out and around to slap the ground with the palms and pull again. Repeat this for at least fifty (50) feet.

They work the connective tissue more than the muscle so you get an extremely strong frame.

ScottThat is an interesting exercise. I can see how that works on the connective tissue and deeper layers of muscle. The set that I do is called the Tien Gan (10 Heavenly Stems). I believe that there is a video or two of Luo Dexiu doing these somewhere around on the net. The Tien Gan are used to train the power of the trunk through body integration. Very cool stuff, but man, it'll realy get your legs screaming!!

nenipp;"could you tell me more about that 5-elements drill, please?"Actually there are numerous drill for the Xinyi 5-elements, and they will vary from style to style. So far I have only learned one 2-person drill per each of the 5 elements. Below is a very brief rundown of the 5-elements - sorry I didn't put the actual drills for all 5, but I don't have time to type that much.Pi Chuan - Splitting (Metal): moves from up to down- begins w/ both of you facing each other; right hand/ foot in forward position.- pull/slap down on the opponent's wrist w/ right hand- left hand comes forward and slaps/presses down on the opponents elbow joint- right hand comes back over and chops towards their head.Notes: The hands are moving with the body in a circular/wheel like motion. When one person attacks the other 1/2step back; change and repeat.